These Healthy Weeknight Meals are changing my life | Part 2

this batch of healthy weeknight meals might be even better than the last video we've got three heavy hitters with high volume and high protein check out the first video if you haven't yet but again with these meals i'm looking to maximize those three metrics of flavor convenience and satiety within the construct of my health and fitness goals and recipes are times down below and nutrition details will be at the end of each one but i did want to give you all an update on how my cut is going so straight up my initial goal of losing two pounds per week over five weeks was a little too aggressive the first two weeks were fairly easy and on schedule but then it kind of stalled out for a couple of weeks just due to a variety of reasons but if there's one thing i've learned over the past decade or so it's that health and fitness is not a race sustainable changes that turn into lifelong habits are what lead to life-changing results so currently i'm sitting at 166.6 pounds down 7.2 pounds in five weeks but instead of like crash dieting to reach that goal i kind of just course corrected with a new target to continue the cut for another three weeks for an average of 1.5 pounds per week plus with those extra few weeks i get to make another one of these videos to share with all of you so it's kind of a win-win but with that being said let's hop into dish number one first up is the salmon poke edamame rice bowl which if you have leftover rice ready should take less than 10 minutes for convenience i typically use frozen salmon fillets for this that i just toss in some water to thaw out the day of but obviously fresh salmon would be great too once thawed remove the two salmon fillets roughly 175 grams each then slice them lengthwise and then crosswise into roughly even size cubes now one tip for salmon whether fresh or frozen is to look for salmon with the pin bones removed this will let someone else handle that and then all you have to do is slice them up once cut into cubes add the salmon to a container and place it over a scale for the marinade add 30 grams of soy sauce 20 grams of mirin 5 grams of sesame oil and 10 grams of white sesame seed then just give that a shake up and you've quite literally had the easiest gateway to marinated salmon for some pokeballs now i would recommend letting it marinate for at least 30 minutes before eating but this is also great the next day and you know what conveniently takes around 30 minutes rice so you can feel free to use any rice and cooking method you prefer but i do like using sushi rice for this dish i use a one part rice to 1.5 part water ratio and generally do 1.5 servings of rice per plate so while the rice cooks and the salmon soaks up the marinade we're gonna prep our other components for me this is just some thinly sliced cucumbers that i give a nice little sprinkle of salt to of course some pickled onions and lastly a little sriracha yogurt so set a bowl over a scale and add 30 grams of plain nonfat yogurt 5 grams of sriracha and 10 grams of rice wine vinegar before just mixing that together a super simple sauce to add just a bit more protein lastly let's make one of my favorite 5-minute side dishes garlic edamame so to a pan add a spritz of baking spray and once that's hot toss in three crushed garlic cloves and a sprinkle of asian red chili flake and then just let that toast for 30 to 60 seconds next come in with 150 grams of frozen shelled edamame and a pinch of salt and stir everything together until the beans are cooked through and have some light browning on the exterior now edamame are truly insane as they have 180 calories and 17 grams of protein [Music] but with the rice done and all of our components ready let's assemble so again the rice is kind of where you have to be careful because it's a little bit easy to overdo it but this is 1.5 servings or 225 calories worth of rice so to that i had a sprinkle of furikake which is a rice seasoning then i hit the cucumbers on the right and our garlic edamame on the left obviously got to add a heaping amount of the marinated salmon right to the center and lastly some pickled onions the macros for this plate are 641 calories and 55 grams of protein so this is legit probably my fifth time having this in like the past two weeks and i have been enjoying the hell out of it [Music] i don't know what it is maybe i haven't had poke in a while but i have been loving this combination just the rice is super filling and satiating and then you mix in with the edamame which is a super probably the highest protein vegetable or one of the highest protein vegetables um i'll literally just sometimes i'll just throw some in them in a bowl and microwave this and literally just snack on in that way so great high protein vegetable if you're looking for one um yeah and then you pair that with your salmon which takes a ball of a minute to put together you know i would suggest letting this sit for at least 30 minutes just so that flavor can kind of work in a little bit but yeah such an easy recipe super filling and customizable with all sorts of different things so highly recommend giving this one a shot that being said let's move to recipe number two basically i asked myself can i make mac and cheese work on my diet and the answer is yes so this is what i'm calling my healthy ish white cheddar mac and cheese base this plate is 414 calories and 19 grams of protein but what makes this dish special is using it as a blank canvas for additions and one of my favorites is roasted poblano and chicken white cheddar mac but let me show you the base technique first so to start get out 14 grams of white cheddar cheese powder 75 grams of fat-free evaporated milk two slices of velveeta cheese or whatever cheese you want and 170 grams or six ounces of macaroni or again whatever pasta shape you want add the macaroni to a pot over medium-high heat and then pour in boiling water from the kettle which will start to boil immediately add a pinch of salt and stir this together and now we're going to let this macaroni cook through and completely reduce down so you'll need to stir this occasionally but other things can be going on and while that does go on let me tell you about today's sponsor made in maiden's professional quality cookware is used by thousands of the world's best chefs and ships directly to you straight up it's just great cookware almost every pot or pan in my kitchen now is currently from made in i've kind of been growing out the collection over the past two years or so for example my wok from made in my stainless steel saute pan from made in you kind of get the point but i did want to give a special shout out to one of my new favorite pans the stainless steel saucier so the saucier has a wider opening and it's got these sloped edges that are perfect for sauces hence the name basically you could use a whisk to get in there whereas a straight bottom pot you wouldn't be able to get in there and it's my go-to pot for things like the pastas that you're seeing right now or if i'm using tomatoes or something that could be acidic and could react with my carbon steel but anyway if you want to pick up this specific pot or honestly anything that made in offers use my link down below to get 15 off your order thanks again made in so see how the pasta is cooked down but there's not much water left that's exactly what we want so turn the heat down to low and to build the sauce first add the evaporated milk and then kind of cook and stir that in until it starts to bubble and thicken up a bit next come in with the white cheddar powder now you could make the sauce with just this cheddar powder but i do like to come in with some american cheese too for melting and then just stir that in until you get the consistency that you like you can always add a touch more evaporated milk to dial it in exactly now like i mentioned this is our blank canvas i'm adding grilled chicken and diced roasted poblano but you could add shelled peas and tofu for example if you wanted to keep it vegetarian so for the roast poblano all i did was throw two of them under the broiler until they're brown and blackened and i did this while the pasta was cooking then just let them steam in the container remove that skin chop them up and you have a delicious addition to your mac and cheese so you see how this mac and cheese is kind of dried out a bit as it sat so to bring that back to life all you have to do is toss this in the pan and add another splash of evaporated milk which should restore it to its former glory once there add 8 ounces or 227 grams of grilled chicken a sprinkle of all-purpose taco seasoning and lastly those roasted blanos before mixing everything together and serving the macros for this are on screen right now clocking in at 594 calories and 54 grams of protein these types of dishes right here are why i love cooking this right here is one of those dishes where i'm just like how can i eat this and you know still be reaching my goals like seriously just like an incredible dish um and again knowing that base you know kind of mac and cheese recipe it's around 400 ish calories and like 18 to 19 grams of protein but what makes it special is sure you could just eat that and that'd be perfectly fine you know we we use way less fat way less cheese than like a you know kind of a classic mac and cheese but what makes it special is when you add in things so we added the chicken we added the roast poblanos things that you could just have in your fridge and then you throw it in mac and cheese it becomes a full meal and then you know instead of maybe one serving this kind of turns into like three smaller actually fairly big servings or two like massive servings um and yeah so hopefully you guys like this dish again all technique based um kind of add in whatever you want this particular combination of roast mobile and chicken is an absolute must try but with that being said let's move on to recipe number three lastly we have the humble sausage egg and cheese one is filling but ideally i have two for a really big meal so to start set a pound of ground turkey over a scale and add six grams of salt now for the breakfast sausage seasonings grate over one clove and then one garlic clove and then finally add about a teaspoon of ground sage a teaspoon of dried thyme and 15 cranks of black pepper before mixing that together also after mixing i realized i forgot to add my fennel seeds then just store that in a container and now you have turkey breakfast sausage ready to go when ready to cook i separate these into two quarter pound balls which we're gonna smash on the skillet then for the other breakfast sandwich items i have these 100 calorie english muffin two eggs a slice of cheese and a half tablespoon of butter lastly get out 10 grams of maple syrup which we will use on the sausage the calories are worth it so while i toast the english muffins let's prep the sausage to cook set a skillet over medium high heat and add a spritz of oil to the spatula once ripping hot drop the balls in and let those cook for just 20 seconds before flipping them over and smashing now let that cook so the crust can develop as best it can which honestly won't be great since this is very lean meat once they are cooked through though lastly add a drizzle of that maple syrup which is going to provide a nice sweetness and also caramelize around the edges of the sausage now for our eggs in that same pan turn the heat down to low and add just half a tablespoon or 7 grams butter once melted add in the scrambled eggs and lightly mix those up and i do like them slightly under done here because we are going to put this in the oven and again don't overdo it with the butter here but form the eggs into two piles and lastly crank some black pepper over the top before taking those off the heat to assemble the sandwiches add a little drizzle of ketchup before adding the sausage patty the egg and finally half a slice of cheese now throw these under the boiler for just 30 seconds until the cheese melts now one of these beauties clocks in at 406 calories and 36 grams of protein but generally i'll make this a big meal and have two of them right there is another winner and again it's about those small little things you know instead of just eliminating all the butter we use like half a tablespoon but just use it right make sure it gets in coats all in the eggs um using a little bit of maple syrup like this was 10 grams in here i didn't even use all of it but just adding that little drizzle on top of the turkey sausage just it makes a big difference kind of it caramelizes a little bit gets a little bit sweet and little changes like that can have some big differences in making this like you know like averagely okay to like whoa this is actually really really good so again hopefully you guys have enjoyed the video um all these recipes will be up on the website if you guys want to follow them to the tea but again definitely think about the technique as you're going through this so hopefully you guys learned something that's going to wrap it up for me in this one i'll catch you in the next one peace y'all you

Channel: Ethan Chlebowski

Views: 938,329

Keywords: Ethan Chlebowski, healthy weeknight meals, healthy breakfast, healthy salmon recipes, healthy sausage egg and cheese, recipes for losing weight, recipes for cutting, poke bowl recipe, healthy mac and cheese, healthy poke bowl, how to make healthy mac and cheese, best diet recipes for weight loss, delicious diet recipes, easy healthy meals, healthy breakfast ideas, best recipes for cutting, How to eat good and stay healthy

Id: gB3b1hqK24g

Length: 12min 56sec (776 seconds)

Published: Thu Feb 10 2022